Summer is here, which means travel season is too. And if there’s one question I get more than almost any other this time of year, it’s some version of this:
How do I enjoy my trip without undoing all the progress I’ve worked so hard for?
So I want to share my favorite travel strategies with you. In fact, my number one tip if you want to slim down or stay slim, plus the exact system I use every single time I leave the house.
None of this is about white-knuckling your way through vacation or saying no to everything that makes travel fun. It’s the opposite: a little bit of planning ahead is what gives you the freedom to relax, enjoy yourself, and still come home feeling good in your body.
Ready? Let’s dive in.
Tip 1: Decide Ahead (The Mindset That Changes Everything)
My number one travel tip isn’t a food at all. It’s a mindset.
Before you go, decide ahead of time what your absolute NOs are, what you want to say YES to as much as possible, and what you can “slide” on and still feel okay about. (Those slide items had better be things you absolutely LOVE and that genuinely enrich your experience.)
Mindset is the most important thing. Always.
Deciding ahead sets you up so you’re not compromising or being wishy-washy about your choices in the moment.
You choose where the line is drawn and what you’ll let slide while you’re thinking clearly, not when you’re standing in front of the dessert cart feeling the full pull of temptation. It also gets you thinking ahead about how to stay in your healthy eating and lifestyle wherever you’re going.
For the slide items, I suggest making a plan for how often you’ll let yourself slide.
Here’s an example:
Going somewhere tropical, and you know you’ll absolutely want some tropical cocktails? Decide ahead of time what the best choice is for you, what kind of cocktail and how to minimize the sugar in it. And if you know you’ll really want one fancy margarita, decide you’ll have ONE on the trip, and then you get to choose when.
This takes an enormous strain off your decision-making, because you’re not making important decisions in the moment when you’re feeling the stress of temptation. You decide ahead, make your rules, and choose where you’ll focus your slide. Then you use those rules to limit how many decisions you have to make.
This is exactly the kind of thing our coaches are so good at helping people figure out for themselves, along with the confidence to actually follow through. Because Weight Wellness is not about giving up everything; it’s about being smart about the choices we make, and making them informed.
(If building habits that stick is your sticking point, our guide to creating and sustaining healthy habits is a great companion read.)
Here’s how that mindset shift landed for Jean:
Truly understanding the science and mindset behind food and eating, that resonated with me. Realizing that food is just food, and making decisions on using food as fuel, was a big mind shift. Other programs I’ve done are not sustainable, and there’s always a way to manipulate them. Wholist gets to the root of the problem, as well as giving us the knowledge to understand it all. I am forever grateful that I found Wholist!
Tip 2: Do These 3 Things Before You Leave
With just a little looking ahead, you can knock out about 80% of your temptation to slack off on your healthy habits out of pure convenience. There are three key things I do every single time I travel, and they take only a few minutes.
1. Get a room with a mini fridge.
This lets you store a healthy breakfast and lunch so you’re not scrambling for something convenient and unhealthy later. You can stash items from the hotel’s breakfast bar, or stop by a nearby grocery store to stock up on a few things that help you stay on track no matter what.
2. Choose your restaurants ahead of time.
Look for places that advertise “farm fresh,” “local,” “grass fed beef,” or “gluten free,” and get them on your radar for dinners. These spots are generally great choices and are used to swapping in grilled veggies or a salad, or putting sauces on the side.
3. Bring a cooler.
For car trips, pack a cooler with ice packs, or use an electric cooler you can plug into your car’s 12v outlet or a regular hotel outlet (like a Coleman PowerChill). For flying, get a small soft-sided cooler (CLC Leathercraft makes a good one) and pack a couple of flat, airtight stainless steel or BPA-free containers that are easy to pack.
With these in place, you have some powerful skillpower set up ahead of time, so you’re not stuck with nothing but unhealthy options and a brain that just doesn’t want to deal with it.
Tip 3: Bring Travel-Friendly Healthy Foods
This one is simple, proactive, and makes staying on track so much easier: bring travel-friendly healthy foods with you.
Here’s a list to get you started, foods that will have your tastebuds and your waistline breathing a sigh of relief:
- Premade meals for the plane, train, or car. A hearty salad with the dressing already mixed in will get you through TSA security (since the dressing is already applied). Anything you can prepare that’s good cold works here.
- Packets of oil and butter. Olive oil, coconut oil, and almond butter are your go-to power trio. Check out Kasandrinos and Artisana for nifty, portable packets.
- Veggies. With your almond butter or olive oil, these crunchy delights turn into a satisfying snack. Many last a good while without refrigeration and give your taste buds something fresher, with a nice bit of the moisture your body needs. Mini carrots, snap peas, sliced broccoli or cauliflower, and celery are all great options.
- Full-fat cheeses and meats. Bite into hearty slices of cheese and meat (shrimp, beef, pork, the world is your deli). Your stomach and your waistline will thank you. Low-sugar yogurts are another great idea, though they’ll count as a liquid if you’re flying. Just remember a spoon!
- Hard-boiled eggs and avocados. Just peel and eat, or slice and savor. Nutrient-dense, filling, and oh-so-tasty.
- Pouched or canned fish. Herring, mackerel, oysters, salmon, the underwater world is your culinary oyster. Opt for ones without additives, sustainably sourced, wild caught, and in BPA-free containers.
- Spice packets. Bring your favorite spices or sea salt and let your meals enjoy a holiday too. Perfect for spicing things up your whole trip.
- A reusable coffee mug and water bottle. Hydrate and caffeinate in style with a reusable Yeti or Hydroflask.
These are just suggestions, so feel free to get creative, explore your local grocery store, and find options that work best for you. You might just stumble on a hidden gem that revolutionizes your travel food game.
Tip 4: Prep-Ahead Meals That Taste Great Cold
Want to take it a step further? These are meal ideas you can prep at home and bring with you that are genuinely delicious cold. Prepare them, chill them, and pack them in your soft-sided cooler. (They’re great for quick lunches while camping, too.)
- Quinoa salad. A versatile grain you can mix with veggies, beans, or grilled chicken. A simple dressing of olive oil, lemon, and spices gives it a tangy kick.
- Greek pasta salad. Olives, feta, tomatoes, cucumbers, and cooked pasta, all tossed with a Greek-style dressing.
- Chicken or tuna salad. Use Greek yogurt or a light mayo, then mix in diced celery, onion, and seasonings with shredded chicken or tuna for a protein-rich dish.
- Caprese skewers. Skewer cherry tomatoes, basil, and mozzarella balls for a light, refreshing, easy-to-eat snack.
- Mason jar salads. Layer a dressing, veggies, proteins, and greens in a mason jar for a handy, single-serving salad. Just shake and eat!
- Couscous or bulgur salad. Mix with lots of colorful veggies and a light dressing for a delicious, high-fiber meal.
- Chickpea salad. A protein-packed option that’s especially great if you’re vegan or vegetarian. Mix chickpeas with cucumber, tomatoes, onion, and a lemony dressing.
- Black bean and corn salad. Full of fiber and protein, made more refreshing with cilantro, lime, and tomatoes.
- Cold lentil salad. Lentils with diced veggies and a light vinaigrette make a filling, delicious cold salad.
- Cucumber “sandwiches.” Swap the bread for cucumber slices and fill with cream cheese or your choice of fillings.
- Quiche or frittata. Make one with eggs, cheese, and your choice of veggies. Equally delicious hot or cold, and easy to transport in a lunchbox or cooler.
- Roasted veggie salad. Roast a variety of veggies, chill them, then toss with a light vinaigrette.
All of these are tasty cold and easy to transport, which makes them perfect for travel. Plus, they’re full of good-for-you ingredients that help you hold onto your health goals while you’re on the go.
No more temptation from the grab-and-go junk at the airport or the gas station. A tiny bit of prep, and eating healthy while traveling becomes second nature. And remember, this is what gives you the freedom to choose ahead of time where you’ll let your eating slide for what’s really worth it.
Tip 5: Your Air and Road Travel Cheatsheet
Here’s a quick cheatsheet that pulls it all together for both air and road travel, including a few things I’ve learned navigating airport security. Hit these for each trip and you’ll be set. (Save this section or print it out as a checklist.)
Air travel. Airports and in-flight meals can be a culinary minefield, so being prepared with your own food makes all the difference.
- Meal prep. Pack enough meals for your travel time so you stay in control of what you’re eating, instead of resorting to fast food. See the meal ideas above.
- Transport. Use a soft cooler. Gel ice packs are generally accepted by security, but if needed you can grab a bag of ice from a vendor after security.
- Utensils. Most airports are fine with bamboo utensils, and plastic ones are easy to find after security.
- Hydration. Fill your reusable water bottle after security so you’re not relying on in-flight service.
- Eating schedule. Pre-plan your meal times so you stay hydrated, full, and clear-minded during your flight.
Car travel. For those hitting the open road, here’s how to stay on track:
- Meal prep. Pack your meals in a hard cooler to keep them fresh.
- Eating locations. Instead of eating on the go, plan breaks at scenic parks or rest areas. It makes mealtime more enjoyable and keeps you on a healthy schedule.
- Backup plan. If packing isn’t possible, choose a grocery store over a fast-food outlet. Most have a fresh food bar with healthier options.
- Hydration. Keep plenty of water and seltzer handy in the car.
A little planning goes a long way. Put all of these together and you have a feast of ideas to make staying slim and healthy on every trip a breeze.
You Don’t Have to Choose Between Travel and Your Health
Here’s the bottom line: with the right preparation, you can stay in great shape without sacrificing the joy of travel or the pleasure of a summer feast.
Trouble spots like traveling and social outings are exactly where so many people get tripped up. But it doesn’t have to be that way, especially when you have coaches in your corner who help you prepare and troubleshoot ahead of time, with the science and the mindset to back it up.
That’s the heart of what we do inside Weight Wellness. It’s not about willpower or deprivation. It’s about being smart, informed, and set up to succeed, so you can still live your life and indulge where it counts.
If you’d like help making healthy travel (and healthy everyday life) feel second nature, hop on a free strategy call and we’ll see if our personal or group coaching is the right fit for you.
Yours in wellness,
Dr. Heather
